WORKOUT OF THE DAY
A.
Extended Warm-Up
3 Rounds For Quality
5 Sec tempo Back Squat w/ empty barbell
10 Wall Ball 30/20
45 Sec Hollow Hold
B.
Back Squat 5 X 5 (25 Min)
C.
Complete as many rounds as possible in 8 minutes:
2,4,6,8,10 etc.
Kb/Db Front Rack Lunges
Sit-ups
Log your scores on
WORKOUT OF THE DAY 3 Rounds For Time: 600M Run 15 Hang Power Clean 135/95 12 HSPU 9 Strict Pull-up *22 Minute Cap ____________________________________________________________ LITE N' TITE "Baby Chief" Complete as many rounds as possible in 3 minutes: 3 Heavy DB Thruster 6 Push-ups 9 Air Squats Rest 1 Min *Repeat 5 cycles Log your scores...
WORKOUT OF THE DAY A. Clean Pulls 6 X 3 @ 95%+ B. 21-15-9 Calorie Row T2B *8 Min Cap Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we...
WORKOUT OF THE DAY Every minute, on the minute, for 6 minutes: 12 Lateral Burpee/Bar 12 OHS 115/85 Rest 2 Minutes Every minute, on the minute, for 6 minutes: 12 Lateral Burpee/Bar 12 OHS 95/65 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD...
span style="color: #0685c4;">WORKOUT OF THE DAY A. Bulgarian Split Squats 4 X 5-8 Kb/Db B. "Rope-a-Dope" In Teams of 3 complete as many rounds as possible: 75 Calorie Assault Bike 60 Alternating Dumbbell Snatches (50/35) 300 Double-Unders 15 Rope Climbs (15') ____________________________________________________________ LITE N' TITE 4 Rounds For Time: 600M Run 12 High Step-ups 30/24 12...
WORKOUT OF THE DAY "JACK" Complete as many rounds as possible in 20 mins of: 10 Push Press 115/85 10 Kettlebell Swings 53/35 10 Box Jumps 24/20 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?
WORKOUT OF THE DAY A. 6 ROUNDS 8 Power Cleans 135/95 200M Run *10 Min Cap B. Deadlift 5 X 8 *Start at 65% and increase as desired. ____________________________________________________________ LITE N' TITE FOR TIME: 1000M Row 30 Wall Balls 20 Walking Lunges 10 Push-ups 750M Row 30 Wall Balls 20 Walking Lunges 10 Push-ups 500M Row 30 Wall Balls 20...
WORKOUT OF THE DAY A. Bench Press 4 X 8 *Add 5-10lb more than last week (18min) B. Complete 3 Sets 10 DB Shoulder Raise 10 DB Lateral Raise 10 Reverse Flys 10 Tempo Push-ups(3 sec neg) 30 Sec Hollow Hold Finisher: 3 Sets of max rep DB Skull Crushers @ light weight...
WORKOUT OF THE DAY A. Every 90 sec for 5 sets 1 Snatch Balance + 2 OHS B. 6 minutes to work up to 70% of 1 RM Back Squat Then, Every 3 minutes for 12 minutes: 8 Back Squats at 70% / 15-20lb more than last week C. Complete as...
WORKOUT OF THE DAY A. Muscle Up Skills/Drills (10 min) Ring supports/ Transitions Swings Scaled: 10 Min AMRAP for quality 5 GHD situps 5 Rings Row AHAP 5 Ring Dips/15 Sec support hold Then, 5 min on running technique (Pose) B. “Taylor” 4 Rounds For Time: 400M Run 5 Burpee Muscle-ups/ 12 Burpee Pull-ups Log your scores on...